Author / John

We made it to 13 and we have a wild ride for you today! Professor Booty takes the day off as Denny and Luke chat with Tex McQuilkin, Power Athlete coach and Collegiate S&C coach extraordinaire. Who is this mysterious cowboy? How’d he find Power Athlete? Let’s find out! So carve some time out of your “busy” Friday to treat yourself to meeting Tex, learning more about our thoughts on warming up, and listen to the guys address some listener questions. Audiophiles be warned, we are doing our best to address audio quality as we venture into our teenage episodes!

Show Timeline

  • 0:00 Intro and opening
  • 2:48 Who is Tex McQuilkin?
  • 8:10 Tex talks more about Warm Ups
  • 21:28 Are prowlers a good sub for _________?
  • 28:16 CFFB For O-Line vs. Defensive Backs?
  • 33:07 Closing

Show Notes

JeffM asks:

Anyone integrating more prowler/sled work than what’s already programmed? My wife got me a Rogue Dog Sled recently. John & Luke have made passing mentions in the podcasts, and it sounds like PAHQ uses sleds regularly. It definitely works in well on Saturday, but I thought about replacing some of the intense metcon DWOD’s with sled intervals. Especially on stressful weeks (grad school) when I should opt for lower-inflammation conditioning. I don’t like tweaking the program, but am interested in how others may be integrating more prowler/sled.

Dave S asks:

In the spirit of the question “what are you training for” I am curious to hear your thoughts on my question. I know the CFFB training was developed by John and uses his experience as an O Lineman in the NFL. It is easy to see how this training can benifit all positions not just O Lineman. I am a DB and I am curious to hear if you would reccomend any adjustments to the CFFB training based on position? Is so what ? Why? ECG?

Thanks for all the help, the website and everything.

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Steven Platek on June 7, 2013 at 8:44 am

    Excellent show and I do feel like I missed out 🙁
    Really good stuff.

  2. bubba on June 7, 2013 at 1:21 pm

    In the first couple episodes you guys talked a lot about shoulder girdle strength, what are your favorite.things to do to strengthen that area?

  3. Denny K on June 9, 2013 at 9:06 am

    @Bubba- heavy presses, push presses, jerks, pull ups, and HSPU’s are some of my favorites. Iso holds are good to throw in as well.

    Weighted Pull Ups always put some hair on your ass too!

  4. Tex on June 9, 2013 at 10:08 am

    I second Denny with the Iso Holds. Hold a scap retraction with full arm extension hanging from pull up bar, top of a pull up with extra attention on scap retraction, handstand holds, and a horizontal extension. Easy iso horizontal extension is floor pressing a KB up and holding. Hope this helps

  5. Tex on June 9, 2013 at 10:14 am

    Listing what you should focus on for each joint when singling them out:

    Ankle- Mobility
    Knee- Stability
    Hip- Mobility
    Lumbar Spine- Stability
    Thorasic Spine- Mobility
    Scapula- Stability
    Glenohumeral- Mobility

  6. Cali on June 11, 2013 at 1:06 pm

    @Tex- So much good material both on the podcast and the writeup. A coach needs a coach.

  7. Dave S on June 11, 2013 at 4:10 pm

    Thanks for answering the question. Yes I was curious about the potential of adding some running to the programming, but I wanted to leave it open ended. I was wondering if you had thought at all about re-branding the CFFB site? Based on your answer to my question it seems like the training on the CFFB site is not really specific to football.

    Dave S

  8. […] *Power Athlete Radio Episode 13 […]

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